12 ways to ward off holiday weight gain

Leigh Erin Connealy and nutritionist Liliana Partida share tips for eating mindfully during the holiday season as well as some deliciously healthy recipes

From the Halloween candy that started lining grocery store shelves in October to the festivities with family, friends and coworkers that fill up the calendar for most of the fall and winter, it can be tricky not to overindulge. Temptation lurks around every corner, and many people find themselves needing to loosen their belts or seek out their stretchy pants come January.

To shift the focus to mindful eating during the holidays, I turned to Liliana Partida, our certified nutritionist at the Center for New Medicine and the Cancer Center for Healing. Together, we devised some tips and tricks to help you navigate the holiday season.

Party tips and tricks

This time of year, all the extra celebrating can pack on the pounds if you’re not careful. Use these suggestions to help ward off holiday weight gain.

Never go hungry

Always eat a small, healthy snack before you go to a party. It’s next to impossible to be rational when you’re starving. A small handful of raw nuts, a hard-boiled egg, a piece of raw cheese or a small protein shake ahead of time can help you control yourself in the presence of tempting treats and calorie-laden fare.

Bring your own food

Bringing a healthy dish to the party will ensure there’s something you can eat guilt-free. Baked chicken tenders, a Caesar salad with hearts of palm or a rainbow of colorful, crunchy veggies with hummus are excellent options. Or try the recipes below.

Focus on the social aspect . . .

Focus on the people at the party rather than the food. Mingle, make your way around the room and introduce yourself to someone you haven’t met. Engaging with others will help you avoid overindulging as well.

. . . and distance yourself from the food

At parties, people tend to congregate in the kitchen or wherever the food is set out. And if it’s right in front of your face, you’re more likely to graze. Step away from the table and find a place to sit and chat without the constant temptation at arm’s length.

Let loose only on specific days

Look at your social calendar for the next few months and pick a handful of occasions to allow yourself to let loose a little bit. This doesn’t mean eating and drinking with restless abandon, but a handful of days of eating off-plan won’t derail you.

Arrive fashionably late

Being first to the party almost always ensures you feel the need to fill your cup or plate to avoid any awkwardness or conversation lapses. Unless it’s a sit-down dinner, arriving 10–15 minutes after the party has started will ensure you have other guests to talk to and options besides just drinking and eating.

Go for the bubbles

As soon as you arrive at the party, grab a bubble water or seltzer that looks like an alcoholic beverage. Garnish it with a lime or lemon for a refreshing (and calorie-free) drink option. If the host or other partygoers see you standing around empty-handed, they’re more likely to offer you food or drink.

Don’t drink your calories

Almost all alcoholic beverages are calorie bombs. A 4 oz glass of wine contains roughly 100 calories, and a regular 12 oz beer is around 150 calories. Add on even more for generous pours or heavier, darker beers. Some IPAs contain over 300 calories.

Limit yourself to one alcoholic drink (red wine is the healthiest option) and have a little food before you consume it. For the rest of the party, stick to sparkling water with a citrus garnish—it looks sociable and will keep you hydrated and less hungry.

Choose wisely

Resist the temptation to load up on sweets and fried foods. Instead, fill your plate with a hearty portion of healthy protein, green leafy veggies and other non-starchy carbs, and a bit of healthy fat (think avocado, olive oil, or raw nuts or seeds).

These choices can go a long way toward helping you feel full and fueling your body with nutrition. Of course, have a bite or two of the delicious dessert, but don’t make it the star of your plate.

Let the leftovers leave

If you’re hosting, pack up all those tempting leftovers and send them home with your guests. Getting holiday treats and festive fare out of the house removes temptation and can save your waistline in the long run.

Stay physically active

The holidays are the absolute worst time to blow off the gym or forgo regular physical activity. Yes, it’s a busy and sometimes hectic season, but exercise is a great stress buster, and you can find fun and creative ways to burn calories this time of year.

Try walking with coworkers or friends at lunch or after big meals, finding a partner for a new group exercise class, or busting a move at all those holiday parties.

Start a food journal

Research shows that people who write down what they eat during the holidays stick with their nutritional programs and have an easier time sidestepping holiday weight gain.

Mindful eating year-round

Mindful eating doesn’t just apply to the holidays. There will always be meals out and other celebrations that threaten to sidetrack your healthy eating endeavors. Below are a few more ways to keep your nutritious diet on track.

Dine out with discretion

Skip the breadbasket and replace starchy carbs with steamed vegetables. To control your portions, ask for a to-go box when you order so you can split your meal into two portions, or split an entrée with a dining partner.

Always ask for salad dressing on the side, and choose one made with olive oil and vinegar. Salads as a main course with a serving of protein on top are an excellent choice. Inquire about gluten-free options to avoid excess flour used as breading or as a thickening agent for sauces.

Stay hydrated

You need to drink at least half your body weight of permissible liquid in ounces every day to hydrate adequately. Drinking plenty of fluids between meals helps keep you feeling full and aids in proper circulation and detoxification.

Plain, filtered water is ideal, but other non- or low-calorie beverages also count toward your fluid intake. Caffeinated green tea is an excellent choice as it can boost your antioxidant intake, aid in appetite control and give you energy. Add a bit of stevia or a splash of almond milk to make it more satisfying.

Avoid elastic waistbands

If you aren’t heading to the gym, sidestep the athleisure and elastic waistbands. Wearing jeans or pants with zippers or fitted tops or dresses can help keep you honest and let you know if you need to focus on a healthier eating plan or exercise more.

Get those Z’s

Good sleep is critical to health year-round. When we sleep, our bodies recharge, repair and heal. Plus, going to bed at a reasonable hour helps you avoid late-night snacking.

On the opposite end of the spectrum, lack of sleep spikes cortisol levels, which can lead to carbohydrate cravings and weight gain. Aim for seven or eight hours of restful sleep each night, and if you have trouble falling or staying asleep, try a natural sleep aid like melatonin or 5-HTP.

Try new healthy recipes

See below for some delicious, keto-friendly recipes by Liliana Partida to enjoy over the holiday season and beyond.

A gentle reminder

While many people face the holidays with excitement and happiness, some find this time of year difficult, stressful, overwhelming and possibly even depressing.

Perhaps you have lost a loved one and are facing the holiday season without them for the first time. Or money is tight, and the financial strain of the holidays is stealing the joy from this otherwise festive time. Many people also feel lonely and alienated as others around them seem to celebrate constantly with family and friends.

If you experience these feelings, first, know that you’re not alone, and it’s okay and perfectly normal to be down in the dumps every now and again. But do your best not to wallow in sadness and negativity. Find activities and people who bring you joy and lift your mood, which is key to keeping healthy.

If you’re not in physical proximity to friends or family, pick up the phone or plan a video call. Make plans with coworkers to do something fun outside of work. Find a workout partner to help keep you on track with exercise and commit to multiple meetups every week. Or try a new hobby, join a club or take a class that interests you.

Finally, take a break from the news and social media. News outlets thrive on negativity, painting the world in the bleakest of lights. And watching friends post their “highlight reels” on social media can leave you feeling left out and alone.

Instead, focus your time and energy on self-care, like reading a good book, journaling your thoughts at the end of the day, taking a relaxing bath or going for a walk to surround yourself with nature. Your mind—and your body—will thank you.

Healthy holiday recipes

Cornish Game Hens with Ginger Glaze

Ingredients

For the glaze:

½ cup fresh organic orange juice (about 2 oranges)
1 Tbsp orange zest (from 1 orange)
2 Tbsp minced fresh ginger
1 tsp Himalayan salt
2 Tbsp zero-sugar maple-flavored syrup (Lakanto preferred)
3 Tbsp grassfed butter

For the game hens:

2–3 Cornish game hens (Indian game hens), or similar small, young chickens
½ cup white wine
1 orange
2 lemons
9 sprigs fresh rosemary
1 large bunch fresh parsley
Fresh thyme
1–2 tsp salt
Pepper, to taste
Paprika, to taste

Method

1. Preheat the oven to 450°F (232°C).
2. In a small saucepan, combine all the glaze ingredients. Bring to a simmer and reduce by half until the glaze is syrupy. Set aside.
3. Place the hens, meaty side up, on a parchment-lined roasting tray. Season the cavities with salt, pepper and a squeeze of lemon and orange juice. Stuff each cavity generously with rosemary, thyme and parsley.
4. Sprinkle the outside of the hens with salt, pepper and paprika.
5. Place the hens in the oven on the middle rack and roast for 30 minutes.
6. Reduce the oven temperature to 375°F (190°C). Remove the hens, baste with white wine and pan drippings, and return to the oven for an additional 20 minutes.
7. After 20 minutes, remove the hens from the oven, brush with the ginger glaze and continue roasting until they’re golden brown and their internal temperature reaches 165–170°F (74–77°C).
8. Remove from the oven, brush with any remaining glaze and let rest for 10 minutes before serving.
9. To serve, remove the herbs from the cavities with tongs, then cut each bird in half down the middle, removing the backbone with a sharp knife. Arrange the halves on a platter and garnish with orange wedges.

Maple Cranberry Sauce

Ingredients

12 oz (340 g) fresh cranberries
Zero-sugar maple-flavored syrup, to taste (Lakanto preferred)
Minced fresh ginger, to taste
½ tsp ground cinnamon or 1 cinnamon stick
Juice and zest of 1 fresh lemon
Pinch of salt

Method

1. Combine all ingredients in a saucepan.
2. Simmer until the cranberries burst and the sauce thickens.
3. Serve warm or at room temperature.

Roasted Butternut Squash

Ingredients

1 medium butternut squash, cubed and seeded
¼–⅓ cup olive oil
1–1½ tsp nutmeg
1–1½ tsp Chinese five-spice seasoning
1 tsp salt
1 tsp keto honey (optional)

Method

1. Preheat the oven to 450°F (232°C).
2. Spread the butternut squash on a baking tray. Drizzle with olive oil, then sprinkle with nutmeg, five-spice, salt and honey.
3. Roast for 20–25 minutes, until tender but not mushy.
4. Remove from oven and serve hot.

Keto Pumpkin Cheesecake

Ingredients

For the crust:

2 Tbsp powdered monkfruit sweetener (Lakanto preferred)
3 Tbsp grassfed or vegan butter, melted
½ cup shredded unsweetened coconut flakes
1 cup almond flour or ground walnuts
½ tsp pumpkin spice

For the filling:

2 cups (16 oz) almond cream cheese alternative (try Kite Hill or Nush), room temperature
1 cup powdered monkfruit sweetener
1 cup canned pumpkin puree
2 large eggs, room temperature
1 tsp vanilla extract
1 tsp pumpkin spice mix

For the whipped cream:

1 13.5 oz (400 mL) can organic coconut whipping cream
1 Tbsp powdered monkfruit sweetener
1 tsp vanilla extract

Method

For the crust:

1. Preheat the oven to 325°F (163°C). Line an 8 × 8 in. pie pan with parchment paper or grease with butter; set aside.
2. In a medium mixing bowl, combine the monkfruit sweetener and melted butter until fully blended. Add unsweetened coconut flakes, almond flour and pumpkin spice; stir until combined.
3. Press the mixture evenly into the bottom of the prepared pan to form the crust. Bake for 10 minutes, then set aside to cool.

For the filling:

4. In a large mixing bowl, beat the cream cheese and monkfruit sweetener until smooth. Add the pumpkin puree, eggs, vanilla, and pumpkin spice mix, beating until well combined.
5. Pour the filling over the cooled crust, spreading it evenly.
6. Bake for 40–55 minutes, until the edges are firm, but the center still jiggles slightly.
7. Remove from the oven and let the cheesecake cool for 10–15 minutes, then cover and refrigerate for at least 4–6 hours before slicing.

For the whipped cream:

8. Chill the coconut cream in the refrigerator for 1–2 hours or overnight. Place the mixing bowl and whipping blades in the freezer to chill.
9. Whip the coconut cream on high speed for 8–10 minutes. Add the monkfruit sweetener and vanilla and continue whipping until peaks form.
10. Spread the whipped cream over the chilled cheesecake just before serving.

For more keto-friendly recipes, order Liliana’s Keto Cookbook by Liliana Partida (2020), available on Amazon

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